Chicken and Sausage Gumbo

This slow cooker recipe of classic Creole gumbo browns the flour in a skillet without fat so the final recipe has only 230 calories and 5 grams of fat per serving.

Recipe from Diabetic Living
Ingredients
  • 1/3  cup all-purpose flour
  • 1  14  ounce can reduced-sodium chicken broth
  • 2   cups chopped cooked chicken breast or turkey breast (10 ounces)
  • 8   ounces smoked turkey sausage links, quartered lengthwise and sliced
  • 2   cups sliced fresh okra or one 10-ounce package frozen cut okra, partially thawed
  • 1   cup water
  • 1   cup coarsely chopped onion
  • 1   cup coarsely chopped red or green sweet pepper
  • 1/2  cup sliced celery
  • 4   cloves garlic, minced
  • 1   teaspoon dried thyme, crushed
  • 1/2  teaspoon ground black pepper
  • 1/4  teaspoon cayenne pepper
  • 3   cups hot cooked brown rice
Related Video
How to Make Cajun Seafood Gumbo

Learn how to make cajun seafood gumbo, and you've got a hearty, spicy dinner that's perfect for a chilly night. There's no need to save it for Mardi Gras!

Directions
For roux:
1. 
In a heavy medium saucepan, cook flour over medium heat about 6 minutes or until brown, stirring occasionally. Remove from heat; cool slightly. Gradually stir broth into flour. Cook and stir until thickened and bubbly.
2. 
Pour thickened flour mixture into a 3 1/2- or 4-quart slow cooker. Add chicken, sausage, okra, the water, onion, sweet pepper, celery, garlic, thyme, black pepper, and cayenne pepper.
3. 
Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 1/2 hours. Skim off fat. Serve gumbo over hot cooked brown rice. Makes 8 (3/4-cup) servings.

nutrition information

Per Serving: cal. (kcal) 230, Fat, total (g) 5, chol. (mg) 48, sat. fat (g) 1, carb. (g) 27, fiber (g) 3, pro. (g) 19, sodium (mg) 425, Vegetables () 0.5, Starch () 1.5, Lean Meat () 2, Carb Choice () 2, Percent Daily Values are based on a 2,000 calorie diet
Comments
Back to Top